Goddess Pose (Utkata Konasana)
Goddess Pose (Utkata Konasana) is a powerful standing pose that targets the lower body, particularly the thighs, glutes, and hips. It helps build strength, stability, and flexibility while opening the chest and shoulders. This pose also encourages an energetic and grounded feeling, often symbolizing strength and empowerment.
Key Points
- Alignment:
- Start by standing with your feet wide apart, about 3 to 4 feet (about hip-width or slightly wider).
- Turn your toes outward at a 45-degree angle, keeping your knees in line with your toes.
- Engage your core and keep your pelvis neutral (avoid arching your lower back excessively).
- Movement:
- As you inhale, bend your knees and lower your hips toward the floor, coming into a deep squat position. Your knees should track over your toes without collapsing inward.
- Keep your thighs parallel to the floor or lower if your flexibility allows.
- Raise your arms out to the sides at shoulder height, with your elbows bent at 90 degrees, palms facing forward (like a goalpost position).
- Keep your shoulders relaxed and away from your ears, and maintain an open chest.
- Engagement:
- Engage your legs, particularly your inner thighs, glutes, and quads, to hold the squat.
- Keep your core active to protect your lower back and maintain balance.
- Keep your chest lifted and your spine long to avoid collapsing forward.
- Focus:
- Stay rooted through your feet, with your weight evenly distributed between your heels and the balls of your feet.
- Keep your gaze forward or slightly upward to maintain an open chest and avoid straining your neck.
- Focus on breathing deeply into the stretch, feeling the engagement in your lower body and the openness in your chest.
- Breath:
- Inhale to lengthen your spine and create space in the chest.
- Exhale as you lower deeper into the squat, engaging your legs and hips.